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TRAININGSSCHEMATWEE A DRIE KEER PER WEEK
T R A I N I N G 1
1 2 3
WARMING UP
Cat-Cow 3x20 Innies-Outies 3x20
KRACHTTRAINING
Kniebuigen 4x7-12 Uitvalspas 4x7-12 Push-up 4x7-12 Pike Push-Up 4x7-12
BONUS
Shoulder T’s 4x15
TRAININGSSCHEMATWEE A DRIE KEER PER WEEK
T R A I N I N G 2
1 2 3
WARMING UP
T-Spine Rotation 3x20 Back Extension 3x20
KRACHTTRAINING
Single Legged Deadlift 4x7-12 Bulgarian Split Squat 4x7-12 Bridge 4x7-12 Pike Push-Up 4x7-12
BONUS
Superman 4x15
TRAININGSSCHEMATWEE A DRIE KEER PER WEEK
T R A I N I N G 3
1 2 3
WARMING UP
Cat-Cow 3x20 Pro-Retractie in Voorligsteun 3x20
KRACHTTRAINING
Kniebuigen 4x7-12 Zijwaarts Uitvalspas 4x7-12 Push-up 4x7-12 Pike Push-up 4x7-12
BONUS
Shoulder T’s 4x15
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